♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Gotta love that science. Hi, folks, I’m Bob Scrupp, physical therapist. – Brad Heineck physical therapist. – Yeah, we’re the most
famous physical therapists on the internet. – In our opinion, of course, Bob. – Science reports successful
treatment for arthritis, joint pain, and rheumatoid arthritis. – Exactly, Bob. – So, you’ve got some studies here, Brad. – Yeah, Bob. I decided to do some homework because, naturally, as
physical therapists, we wanna know if what we’re doing is really do some good.
– Proven. – Yeah. So, that’s what I did. – All right, very good. If you’re new to our channel, please take a second to subscribe to us. We provide videos on staying healthy, fit, and pain free, and
we upload every day. Also, you’re gonna wanna join us on our social media channels because we’re always
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away the Irelieve 10s unit, we’re also giving away the Irelieve roll-on, which is for pain control. That’s the 10s unit right there. We’re giving away a couple of those. Great for pain control, great for muscles contraction, too if you need to get that for something. – Right, that’s got EMS option. – Just go to BobAndBrad.com, go to our giveaway section, or go to Bob and Brad on Facebook. It’s aways pinned at the top of the page. – Pinned to the top. I like that. – All right, Brad, take it away. You are in charge.
– Okay. Arthritis. As we age, I’m starting to feel something in my hand when
I wake up in the morning. I’m pretty stiff, I can’t make a fist. I’m kinda thinking this is – This is the way life’s gonna – DJD. We just say DJD in the therapy world ’cause it’s easier to write. – Degenerative joint disease. – Right, as opposed to arthritis. But I know a number of other people that have rheumatoid arthritis and just typically osteoarthritis, joint pain from wear and tear. So, what can we do? We always talk about get the joint moving because if the joint moves, it’s gonna be healthier than being a static. – That’s right. Non-movement is a problem. – Right. So, the first thing I found was a simple pamphlet from
the Arthritis Foundation and they talked about if
you’re able to exercise, if you’re in the middle of a flare up and you have a lot of pain, a lot of joint swelling, it may not be the time to exercise, but arthritis tends to flare up and cool down, and get it when it settles
down through medication or whatever you’re using, then start your exercise, and it’s not gonna be aggressive, we’re not gonna go out and sprint, we’re not gonna lift heavy weights. It could be walking, water aerobics, resistance exercise,
and get some exercise. So, it increases your flexibility, increases your strength, improves your sleep, all of these things that follow along with general exercise.
– And decreases pain versus release of endorphins. – Exactly, right. Natural. – Lots and lots of good things when you get things moving.
– Right. – Arthritic joints don’t like to be still, but Brad made a good point, there’s times where it’s so flared up you just can’t move it.
– Right. – And then, you just gotta
maybe take some medication for anti-inflammatory and let it calm down.
– Right. So more specifically, the science. How did we get to the sciences? I looked up a study from the British Society
for Rheumatologists. This is 2012 they did this study. It was specifically for
resistance training, just strengthen the muscles and really work that aspect and how does it respond?
– You’re talking about low intensity resistance. – Right. – You’re not talking about
big heavy weights and such. – Right.
– You just wanna give it a little bit of resistance. – Exactly. So, it may just be some dumbbells. I really think, and
therapy across the board for years have used resistance training. – Right. As far as exercise bands
or exercise tubing. – The results of this study did clearly show that it’s safe to resistance train if you have arthritis, they had a 50 foot walk test. – Oh, sure.
– They would look at that quality of the gait and time it and that improved, specifically, for these people.
– Interesting. – As well as they did
muscle strength tests with actual scientific measuring devices to measure did the muscle get stronger, not by appearance, and that was true. People could improve their strength. So, I just wanna give an example. – Yeah, we’re gonna use examples here. This comes home to me because I had hurt my elbows, basically, by doing really kinda heavy lifting. – Right. – And I had to go back
to the drawing board here and actually use these resistance bands using our wall anchor. The wall anchor, what we do is usually set it up at
three different levels. The first level is just high enough so you can reach it, basically. – So, that one’s for Bob. Why don’t you move, Bob? – Yeah, sorry. That one’s for Brad. – This one’s for me. Now, this one’s got three bands on it. You’re probably not gonna go to there. We just pop those off of there. – And that’s what’s nice. You can start off with one band, but I went to these and
eventually I was able to work my way out of it and even though I’d have
a little bit of pain when I’d start, by the end of the time I was doing it, Brad, I was no longer having pain. So, he’s showing a good postural
exercise here right now. So, he’s moving the arms, but he’s also strengthening
the postural muscles. So again, it’s great for
giving you the variety from going to low resistance training up to you can throw more bands on, make it more intense, more higher intensity, right? – Exactly. And with these different levels, you can work different muscles. I’m gonna come at this level and I might just work a rotator cuff, which is good for that shoulder joint. I’m gonna work that elbow joint, work them both at the same time, and then for that hip joint, now this is something that I like. Where did I put that band? – A lot of the kits that you buy, along with the wall anchor, actually have this cuff
that comes along with it and you can work your legs, and what’s nice about it is, like this one is a great, almost isometric exercise for the knee. You’re strengthening the knee, but you’re not moving the knee joint. – Right. And you could work it this way. – [Bob] Sure. – And you can do these
sitting down, as well. Well, not quite like this, but there are options. I’m gonna work this hip
in all four directions, just a quick demonstration. And again, we can throw
that knee in there, as well. I’m using a stick to hold on to. Got the Boyer stick, but you can use what ever you have that doesn’t slip on the floor. – You can hold onto a chair
or a countertop or whatever. – Exactly. – And I’m just gonna put together our two second sales pitch here, Brad. You can get the wall anchor on Amazon, but if you get it from our website, BobAndBrad, you’ll
actually get four of them instead of three. – Right.
– We throw an extra one in. – Four anchors gives you more options. – It’s nice. Gives you more options. All right, Brad. You have another study to talk about. – Next study we’re gonna talk about is can you do aerobic exercise and is aerobic exercise beneficial or more beneficial than non-aerobic. So, there was a study by the American College of Rheumatology. They took 120 people, 50% of them they put
in an aerobic exercise, 50% non-aerobic. – Would you define
aerobic as you’re getting the heart rate up?
– Right. Right, you’re getting the heart rate up to above 50% of max, which means you can still talk. You should be able to
communicate with someone without having to catch your breath, but at the same time. – You’re working a bit. – Right. Exactly. You may break a sweat, that type of thing. And the results were clear. They said it was a distinct distinction. Can I say that? Distinct distinction? (laughing) – Can you give examples
what the aerobic would be? – Well, they did water aerobics. – They did water aerobics. Okay.
– Yep. Typically less weight
bearing on the joints, but you can do any activity
that your body tolerates that you like to do that get the heart rate up that 50%. – So, biking would be a good one for that. – Right.
– If you’re biking hard enough.
– Right. Exactly.
– Yeah. – A stationary bike would be probably good for a lot of people.
– Right. It’s more consistent that way, otherwise you’re going
up hills and down hills. – Exactly. But they actually showed
the aerobic capacity, they tested that, that naturally got better. Not surprising. Again, they did the same test gait speed, the 50 foot walk test, their gait quality and speed went up. – Their walking quality. – Yeah, so they’re walking improved, which that’s pretty
important in daily life. – Especially when you’ve got arthritis in your hips and knees and maybe ankles. – And they also did a scan or a test
– A test. – For their depression and anxiety, and that both improved. – And I think you find
that pretty universal, is that whenever you exercise, those types of things improve. – Right. It’s nothing new or surprising. – Right. – So, the big thing is
people that have arthritis, you have this pain, particularly a lot of people, in the morning when you get out of bed. You gotta try to work through that. That can be extremely painful with people with rheumatoid. – But that’s a good point though, Brad. Why is it hurting in the morning? Because you’ve been still all night long. – Sure.
– The joints have not been moving all night long, so as the day goes on, if you find out that things
feel a little bit better, then that’s showing you right there, that movement is good for that joint. – Right, right. So, we’ve got… It’s just kinda. – We’re giving you some options, here. – Exactly. Go ahead, continue to watch our videos. We got a lot of options on low-intensity exercises. Go to the fitness gym. A good option, Bob, now this is only for certain people, but if you can go to a personal trainer, you have to pay for them, unfortunately, but they will really – Yeah, they can customize
a program for you so that it will actually
– Actually, physical therapists are even better yet. – That’s right. We know.
(laughing) Wow, now you’re gonna
upset all the trainers. – I know. I don’t wanna get them upset.
– We get the yoga people mad, now it’s gonna
be the trainers, too. – Good. – Thanks for watching. Good? – Good luck, I meant.
– Good luck. – Good luck.
– Okay, thanks for watching. (cheerful sting)